did you hear the one about…

Who doesn’t like to hear the justification of their bad habits? Who doesn’t like hearing that something they do that is generally considered a bad thing to do for their health is now ok? Everybody likes to hear positive news about something they are doing that has come into question is ok to do, and not just ok but so ok that you can keep doing it. On the heels of the digital release of the first commercial movie to look at the performance side of eating a whole foods plant based diet, ‘The Game Changers‘, comes a study concluding that there is no harm in eating red meat. In fact is says red meat is healthy.

meat is healthy?

Where do I start? I believe the meat/dairy/animal agriculture industry is at the same stage years ago the tobacco industry was at. Sowing seeds of doubt. When the tobacco industry started to lose money as studies started to show the dangers of smoking the industry started to fund studies to sew the seeds of doubt that smoking is dangerous to your health.

“Doubt is our product since it is the best means of competing with the “body of fact” that exists in the mind of the general public. It is also the means of establishing a controversy.”

I’m seeing the same thing now. Butter is back, carbs are bad and fat is good, and so on. Industry funded studies to keep people guessing. The animal agriculture industry is scared. It’s losing market share and losing money. More people are ditching dairy and more people are switching to meat alternatives such as Beyond Meat and Impossible Burger. Bristol England’s oldest pub has just launched a plant based menu and it’s selling out!

But their strategy is also working. People don’t have the time and they don’t want to make the time. Most people don’t have an issue with eating animals and animal products. We have become so disassociated with how our food comes to the table that people don’t even think about it. And most people don’t care to question it. They look at it that they are doing nothing different than what their mom/dad/grandma/grandpa did. And when people hear about the new study that what they are doing is healthy it helps to cement their beliefs and helps them to double down when that vegan brings up health issues due to eating animals.

eat your veggies

So back to the study. I’m sure you heard about it, right? Did you also hear that it got slammed by experts in the health field? Professor Walter Willet, a professor of Epidemiology and Nutrition at the Harvard School of Public Health and lead author of the EAT-Lancet Commission which advocates a plant based diet for both environmental sustainability and health had this to say:

“This report has layers of flaws and is the most egregious abuse of evidence that I have ever seen.

The World Cancer Research Fund does not accept the study’s new interpretation of the evidence either.

Here’s another look at the study from Dr Giota Mitrou, Director of Research Funding and Science External Relations: “It could be putting people at risk by suggesting they can eat as much red and processed meat as they like without increasing their risk of cancer.”

It has since been discovered that lead researcher Bradley C. Johnston, who disclosed that during the past three years he didn’t have any ‘conflicts of interest’ to report.

Here’s what the New York Times was able to dig up:

“as recently as December 2016, Dr. Johnston was the senior author on a study which was paid for by food industry giant International Life Sciences Institute (ILSI), who are ‘largely supported’ by companies such as McDonald’s, Coca-Cola, Mars, and Cargill – one of North America’s biggest beef processors.”

But you didn’t hear any of this, did you. You wouldn’t because it will never make the media. You have to look for this information and it can be a lot of work, too much work for most people. Sewing the seeds of doubt.

Finally

Will things change? Will the animal agriculture business fade away as more reports on the health issues, climate issues associated with the industry make it’s way to the mainstream media? I don’t know. We may be at the very beginning of change and who knows how long the change will take.

If you find doubt creeping into your mind, use common sense, use logic. Look at the blue zones, areas in the world that are predominantly plant based and the longest living. Then look at the standard western diet areas, the areas with the highest disease rates.

Yours in health,

Darryl

 

 

 

it may just help

B.

If you have not read my previous post then this post may not make much sense. So before you read this, go here and read this one first.

In my last post I wrote about lower back pain and what newer research is concluding regarding what may be causing it. As promised, this is the follow up post and I want to use this post to go over what you can do if you are suffering from lower back pain caused by stress on your thoracolumbar fascia.

What

Let’s look at the 3 common items I covered last post that can distress the thoracolumbar fascia and cause back pain and what can be done to address them:

  • Dehydration: Simple. Drink more water and also consume foods that are high in water content. If your urine is dark in colour, not light like straw you are dehydrated. Check out this link to read up on the colour of your pee. If you are very active or sweat a lot, you have to consume more water. And if you can, please stay away from bottled water. The huge negative impact on our environment and also to yourself for something that is in the ground under your feet, comes out of your taps and is pretty much available anywhere for free. If you are concerned about the safety of your water you can purchase water filtering kits for your home or elsewhere. It doesn’t make sense environmentally and economically for you to purchase water pulled from the ground, transported, put into plastic (a byproduct of oil) bottles, transported again to the store for you to pay for. If you would like more info on the environmental and health impacts of bottled water check out the links.
  • Lifting: “Lift with your legs, not your back otherwise you could injure your thoracolumbar fascia!” That’s it. Lift properly. Not only heavy things but all things. Lifting something incorrectly that’s not that heavy may not cause discomfort but it may cause distress and over time, doing the same thing, that distress can add up and lead to an injury that requires time off of work, time away from the fun things you like doing. When lifting, don’t bend over at the waist. Bend your legs, look forward or even up, keep you back straight, weight on the heels and lift using the muscles in your legs. If you feel the load is too much for you, get someone else to lift it!
  • Sitting: When at work, be sure to get yourself a desk that can go from a normal sitting position to standing position. If you think about it, why do we sit in chairs at work? How long have people been doing this? For years! Way back when offices were created, long before computers, we lived in different times. The boss, the company held all the power (ok, that hasn’t changed all that much over the years). No sick days, no going home because your back is sore. Also, that work did not involve having your hands out in front of you using a computer. So why do we still use technology today that is from over a hundred years ago? It makes no sense! We know the more we sit the worse it is for us. And for as little as a couple of hundred dollars you can get a device that will allow you to stand and sit while using a computer. Keep this in mind too, the damage isn’t only done over a long time frame, short term consequences can have long term impacts too. Short term is a relative term but it can be as long as 5 years. If you work for 45 years 5 years is about only 11% of that time frame. And don’t let the boss make you feel like a snowflake asking for this. It’s 2019 for f*cks sake! Our workspaces shouldn’t look like they did back in 1919. If you need to, put together your arguments on why this will benefit your boss. At the end of the day when you are gone working somewhere else for whatever reason, you will still have the back you have while your boss will not really give two sh*ts.

Lastly

Hot baths, hot water bottle, heating pad are great for bringing heat and thus increasing blood flow to the injured area which should aid in healing. You can also try this stretching routine to help loosen things up:

      • Lying on the floor on your back with knees bent, feet flat on the ground, take time to feel the spots that have tension and relax them. Lay on the floor and feel everything relax.
      • Then, press your lower back to the floor (cat pose) and relax. Then, do it again for 8 to 10 times.
      • Now, do the reverse. Bring your lower back up (cow pose) to increase the space between your lower back and the floor. Do this about 8 to 10 times.
      • Lay there and relax.
      • Do the above again, the cat and the cow.

The above can also be done while sitting in a chair. Try it!

Finally

Take care of yourself. Advocate for yourself. You are your keeper.

Yours in health,

Darryl

Don’t fear death…

fear a life unlived.

I don’t know why but today I’m in somewhat of a philosophical mood. I was recently told that I should write a book as I’m a philosopher. I was in Okinawa Japan recently and had the charge of 5 kids to make sure they remained unscathed on their first voyage away from home, almost half way around the world. Devinda, a really smart 16 year old was in a group of 3, him and 2 boys that are 14 years old (constantly arguing who is the oldest of the 2). One day while talking about responsibility I brought up how he has his whole life in front of him and is now experiencing something that many people will never have the chance to. We talked about other things too and that is when he told me I should write a book. It kind of made me laugh. Devinda’s an awesome person. Mark my words, I know one day a lot of people will  know the name Devinda Epaarachchi.

I had to laugh when I heard that though. I don’t look at myself that way, having words of wisdom, I’m just some guy who tries to help when and where I can. And I can’t see writing a book. Who would read that?!

What

So what am I going to write about today? Today’s subject is goals. You have to have them. You do! And they don’t have to be lofty goals either, just goals no matter how small.

A goal can be running 10k in a race. A goal can be running a marathon race. Those are somewhat big goals, right? To many yes, but to others no. A goal can be something a basic as focusing on a body part that you feel needs improvement. Maybe you want bigger shoulders, or larger legs? Take that and make it a goal.

Let’s look at larger shoulders as a goal. What does that mean, larger shoulders? Wider, bulkier, stronger? First thing is to define the goal. Let’s define this one:

      • Larger shoulders: I want the 3 heads of my shoulders to be defined and larger than they are now.

That’s it. The goal has now been defined. Shoulders larger in size and also having the 3 muscles that make up the shoulder clearly defined. So now what, what is next now that I have a goal?

How

You have to put a plan into effect but it needs to be a good plan, something, a plan that will get you what you want. If I were to break down this goal into a plan it would probably look like this:

      • What exercises target the 3 heads of the shoulder, the anterior (front), the laterial (the side) and the posterior (the rear, the most neglected of the 3)?
      • How do I do these exercises to work these muscles?
      • Document current strength doing these exercises: how many reps/sets and how much weight?
      • Photos: What do my shoulders currently look like? Take pictures but be sure to take them in a controlled environment so when you take photos later on you can compare knowing the environment such as lighting is the same and your results can be compared realistically
      • Duration. What is the duration of the goal? Do I want bigger shoulders in 8 weeks? Is this a realistic time frame?

Does this help make things clear? Some of it may not be. Let’s look at duration. Do you know what is a realistic time frame to reach your goal? Now, if you want crazy big shoulders 8 weeks may not be long enough, you may need 26 weeks for your goal. If you aren’t sure, hire a personal trainer to help you out. They can provide realistic targets to your goal.

Why

Goals, I think, are good ways to keep motivated. I find also they help to keep the energy up, they help you to get through those times where you feel you are just spinning your wheels. Goals help to add purpose to your workouts.

Goals can also help you get through those times that are tough. It may help you focus on a specific thing to help you get your mind off of other things.

Finally

I’m no philosopher. I really don’t think I have any words of wisdom. If this article helps you become what you want to become than I’m happy for you.

Do you have your goal? Is it something you really want? Are you going to do what you need to to make it happen?

I hope you will. You are awesome and I have never doubted that you have what you need to do it.

Yours in health,

Darryl

 

But the monkey on my back

Wont’ stop laughing

Stretching before exercising, specifically static stretching (no movement) will hinder your performance. Then why do people static stretch before working out? Good question. I see it often myself. Classics such as crossing an arm across the body to stretch the shoulder to the good ole hamstring stretch while sitting on the floor. But kidding aside if there is any stretching to be done before working out it should be only dynamic stretching.

Why

shoulder stretch
Static shoulder stretch should be done after the work has been done

Let’s look at static stretching. Why do we do it? Static stretching is done to become more flexible, to lengthen short muscles which in turn should help in injury prevention whereas dynamic stretching (stretching with movement such as crossing your arms back and forth) helps to lengthen muscles but more importantly warms up the muscles and tendons.

So why is this a bad thing to do before working out? Because of the strain you are putting on your muscles. With this strain you are actually decreasing muscle strength. Studies have shown that the decrease in strength can be upwards of 30%! Yikes!

To prepare for your workout, or event a proper preparation should help increase performance not negatively impact performance. It should do this by warming up the tendons and muscles thus loosening them and increasing the range of motion. Warm muscles and tendons use oxygen from the blood stream more efficiently and also use glycogen, stored fuel, more efficiently. Static stretching on the other hand can leave strained muscles weakened for up to 30 minutes because of the stress put on them.

What

warming up
Warming up incorporating dynamic stretching will increase your performance

It’s like almost anything we do. Unless we have educated ourselves on the matter we are usually doing things that we learned a long time ago by someone with good intentions but not educated in the area. I think, and I may be wrong, that a lot of things we do when it comes to working out, running, swimming, biking, or any physical activity unless at an elite level where there are professional coaches and trainers, were learned from school. Learned from the gym teacher who might have been a great football player, or might have done well in track when she or he were in school years ago but doesn’t have formal training in these areas. So they pass on what they learned years ago by someone who was great playing football, or might have done well in track….

Do you get the point? This is why I became a certified personal trainer when I received the rank of Nidan (2nd level) black belt and started running students through workouts more frequently. I felt I would be doing a disservice to our students to be doing the same thing my teacher did and that didn’t sit well with me. I wanted our students to be the best they could be, properly prepared to excel physically and mentally.

Who Cares?

growth
Everyone can grow

But you might be saying what’s the big deal? I still get in my workout regardless. This is correct. For some people showing up, doing the workout is all they need. But to others it’s more than that. Also, think of it in another light. Success is a great motivator. I really believe that you are your own competition. You compete against yourself every time you workout. How many burpees did you do, how quick were you when doing bag work. How we workout could determine if we workout again. If you constantly feel like you are not improving then it could get tough to find the motivation to go back and workout again. But, if you performance is increasing because of doing a lot of right things than who does not like that? Success is a great motivator and this is why I believe in keeping  a journal of workouts. It shows you the growth you have made and with seeing that how can that not motivate you?

Finally

Static stretch after your workout. Dynamically stretch before your workout to warm up your muscles, tendons and to dynamically lengthen the muscles through movement.

Another tool to help you succeed!

Yours in health,

Darryl

 

He who controls the Spice, controls the universe

“The Spice must flow.” – Baron Harkonnen

I wrote an earlier post that commented that I don’t believe in ‘super foods’ rather I  believe that we should focus on the vast majority of the foods we eat being healthy and in that sense they are super. The reason I make this differentiation is that sometimes people look to super foods to fix their issues that they have from not following a healthy diet and or not exercising. To me, it’s kind of like one of those super new leak fixers you see advertised on TV that when using this product you no longer have to pay a plumber to come to your house to fix the leak, just slap this amazing leak fixer for $29.99 on and your leak is forever fixed! If you have ever used one of these you know it didn’t work and you had to then pay a plumber to come out and fix the leak and so much for that super fix. Same with food. People look to Turmeric to prevent cancer, they look to Quinoa to get the super protein they need, they look to probiotics in their yogurt to have a healthy gut all while still consuming foods that cause cancer, the wrong type of protein and cause gut issues. If you aren’t addressing the main problem than these ‘super foods’ more than likely aren’t going to help you.

What

Having said all that I want to write a few words on a spice that until recently, I thought there was only one type. If you have addressed your diet and are eating healthy let’s look at cinnamon and what it can do for you both for your health and other areas too.

Who doesn’t like the taste of cinnamon; on oatmeal, on toast with Agave or honey, some people even put it in their coffee.

Native to Ceylon, Sri Lanka, cinnamon dates back in Chinese writings to 2800 B.C. Its botanical name is a derivative of Hebraic and Arabic term meaning fragrant spice plant, amomon. Many years ago 350 grams of cinnamon could be exchanged for over 5 kg of silver, about fifteen times the value of silver per weight. Cinnamon used to be used to preserver meat, to treat coughing and sore throats.

Why

Today, cinnamon is used mainly as a spice added to enhance foods. But, lets look at some benefits, and also some not so good things about cinnamon.

      • It’s an antioxidant: this protects your body from damage done by free radicals. Free radicals are toxic byproducts of oxygen metabolism that can cause significant damage to cells and tissues in a process called oxidative stress. Alcohol, cooked and processed meats, oil that becomes oxidized during storage are examples of how free radicals can form in your body. Cinnamon is so high in antioxidants it outranks all other foods even garlic and oregano.
      • Anti-inflammatory: Inflammation is good in that it helps to repair the body from damage and also helps in fighting infection but too much inflammation can cause arthritis, and also some cancers. Studies have shown that cinnamon has potent anti-inflammatory properties.
      • Heart benefits: Cinnamon has shown to reduce the LDC cholesterol (the one you want low) while not affecting the good HDL cholesterol. In animal studies cinnamon has been shown to reduce blood pressure.
      • Improves insulin sensitivity: This is really important if you are active and looking for ways to improve performance. Insulin is key in how your body processes glucose to fuel your body for all things including exercise. This is why Tabata is so useful for improving performance because one of the benefits is it increases insulin sensitivity. Looking for a performance boost? Save your money on buying expensive supplements and instead add some cinnamon to your food.

The right type

Now comes a very important part. I think most people aren’t aware of this as I have never heard of this from anyone: there is not just one type of cinnamon. As mentioned earlier, cinnamon came from Ceylon, Sri Lanka. The cinnamon you are probably using did not. It’s a cheaper version mainly found in grocery stores and it’s Cassia cinnamon, not Ceylon cinnamon. Is there a difference? Yes both in taste and what it contains.

While Cassia cinnamon is safe to eat, too much can lead to health issues due to a compound in it called coumarin. Eating too much coumarin may harm your liver and increase the risk of cancer. Also, eating too much Cassia cinnamon has been linked to many other side affects such as mouth sores, low blood sugar and may negatively interact with other medications.

A teaspoon of Cassia cinnamon contains approx. 5mg  of coumarin while Ceylon cinnamon contains only trace amounts. The recommended daily coumarin limit is approximately 0.05 mg/pound (0.1 mg/kg) of body weight, or 5 mg per day for a 130-pound (60-kg) person. This means that just one to one and a half teaspoons of Cassia cinnamon could put you over the daily limit.

Lastly, Ceylon cinnamon, in my opinion tastes a little subtler and sweeter than Cassia cinnamon. To me, I don’t find it as harsh if you happen to add a little too much to the foods you are eating.

Lastly

If you aren’t eating cinnamon, try it. Get some Ceylon cinnamon, the good stuff and add it to your shake, soup, your chili or whatever else you want to add it to. If not for the benefits, do it for the taste because it tastes awesome.

Yours in health,

Darryl

failing to plan is planning to fail

I’ve written posts on this topic in the sense of the individual things that can be done to keep on track to a goal be it your goal to lose weight, increase strength or flexibility, run a marathon, or any health related goal you may have. Keeping journals, measuring the food you eat, etc. Without a plan, how do you know if you will end up where you are trying your best to get to?

And it can be broken down into 2 parts, I think: the planning that is needed to get you there ready to rock, and the planning for the actual event itself.

Before

Don’t underestimate preperation

If it’s a sanctioned event such as a marathon, 10k run or something similar where these things happen all the time, all around the world than there should be a wealth of information available to help you plan to get ready for this event. Blogs, podcasts are plentiful for these events with lots of info on what you need to do to be successful and also information geared towards what can be done to complete the event in your desired duration.

If what your event is not a standard event such as above, try to find something similar. If you are participating in an event that is 5 hours long and thus classified as an endurance event than try to find something similar. You could probably equate this to a marathon, or maybe even  a triathlon. Use training information for these events to help with your planning.

The lead up

I recently wrote a post on this. Taking it easy for the week or two weeks before your event. Seems contradictory that you’ve worked so hard to get ready for your event that you would take it easy leading up to the event. How could that help you out? With hard training comes many demands on the body. Muscles breaking down, less time for the body to recover due to lack of rest/sleep, running an oxygen deficit.

EPOC. Do you know the word? I sometimes make the mistake of forgetting that something I understand doesn’t mean that others understand it. Let’s take EPOC as an example, Excess Post exercise Oxygen Consumption. In simple terms, when your exercise routine consists of high intense interval training you put your body in a state of oxygen deficit. Hard to believe when we breathe in oxygen all the time. If fact, this oxygen deficit can last up to 30 hours! This is 30 hours of time that you will not perform at your best. You will perform fine, but not at your best, and you want to be your best, you want kill this event and have that feeling that you killed it. Nothing like a big confidence booster knowing you did your best and your best is the best you’ve ever been.

So I guess my point is you need to take it easy that last week or two so you are in optimal condition to do this. This doesn’t mean you stop everything, it means working at a moderate pace so you are still moving and still active but the intensity is less, about 60% of what you are used to. Also since you will be burning less calories due to the lesser work load, you shouldn’t worry about running a calorie deficit. You might even see some gains in muscle size and strength because of this. And if you aren’t sure you are eating enough, consume more food as long as it’s not processed.

And don’t worry. Don’t worry about working less than you have been. You’ve put in the hard work the last number of months and now is the time to slow down and let the body recover so it’s 100% ready.

The day

The fire inside

Well, actually I’ll start on the day before. Try to do what you normally do. What I mean is don’t just sit around the house. Try to keep moving, eat well and if the opportunity is there, do what it is you are planning to do the next day. This keeps the body moving, lubricated, prevents injury due to lack of movement, keeps the mind busy and will also help you settle down that night and get a good night’s sleep. Consume whole foods that are plant based, drink plenty of water so you have your fuel tank full and are also fully hydrated. Pack up the gear you need for tomorrow instead of doing this in the morning. Double check that you have everything you need packed. And err on the side of caution. Better to have too many gels, electrolytes, and food then coming up short. Now is the time to make sure everything is ready to go, not in the morning where if you can’t find something this will bring on undue stress and is not a good way to start the day of your event.

When the morning comes, be sure to eat a quality breakfast. Steel cut oats with berries on top is a really good choice. The oats and berries will give you the carbs and the fiber will also slow down digestion and ensure you have the fuel you need. Try not to load up on protein as you need carbs to fuel you. Protein will come later, after the event to help rebuild the damage that has been done.

While you are waiting to leave for your event, as your breakfast digests, visualize yourself completing this event as you want to complete it. In your mind picture yourself being the best ever, no mistakes, perfection, poetry in motion. This might be the hardest thing to do for you. We all have doubts about ourselves and often times this is the voice we listen to in our head. We push out the voice that says you did well, the voice that says you are awesome and amplify the voice that says you could have done better, you sucked at that, you were awful and don’t deserve this.

Why is it ok to tell ourselves these things but not ok to say the same things to someone else? Why is it we are so good at disrespecting ourselves? Self criticism is OK if it’s constructive but it becomes damaging when it is not based on reality but instead is driven by other reasons, reasons which are usually emotionally based and thus not constructive. Trust me on this one, I know. I struggle with this all the time and I think I always will.

And when the time comes, and you are an hour, two, three into your event keep telling yourself this: You do deserve this, You can do this, You are incredible and You will do this. Mistakes will happen but don’t dwell on them. Forget them right away. The more you pay attention to them the more you will break down the positivity you have built. Set milestones for the event be it time based or event based. As you complete each milestone, remind yourself that you are doing this, you are in it for good!

I know, it’s all bullshit, right? Woo woo bullshit. But why is it we throw out the food that was left out too long and has mold on it. Why not eat it? Because it’s poison and will make us sick, possibly even kill us. Then why do we let ourselves consume poison food for our mind? Throw that poison in the garbage and eat the positive food. As I’ve said before, the mind will quit before the body will. Keep your mind as strong as it can be.

Yours in health,

Darryl

 

 

into the echo chamber

Your time is valuable and should not be wasted. With that, I give you myths and mistruths that for some reason have shown a great amount of longevity. It’s time for that to stop.

So with that, here we go:

  • Spot reduction of fat: Myth. It cannot be done. This is a common one mainly perpetuated by people doing ab work to get that six pack. Sorry to disappoint but doing a bunch of ab work to get rid of that fat around you belly will not make it disappear quicker. If you do a lot of ab work, along with eating a whole foods plant based diet then you will get there, but not because of the ab work alone, that’s just using up calories. The fat you eat is the fat you wear. Based on your body type the fat will deposit where it wants to, with women mainly in the hips and butt, and with guys usually the belly. That’s just the way it is. So the same goes for these area’s. You can’t target specific areas of your body with exercise to remove fat from that area. By eating correctly and exercising correctly the fat will come off and eventually will also leave those places you want it gone, eventually. But always remember, your overall health is much more important than where you might have some fat. Focus on health and well being, not just looks.
  • Fat burning zone: I haven’t heard this for a while up until a few weeks ago. The ‘fat burning zone’ was huge about 10 – 12 years ago. Is there such a thing, a fat burning zone? Yes, in the sense that when exercising at a lower heart rate, let’s say a moderate intensity, the body tends to use more fat as a preferred fuel. Not exclusively but it does use fat. The problem is that’s about it. It does not increase the amount of fat used post exercise and doesn’t really do anything to raise your resting metabolic rate. And you have to exercise for a much longer duration to burn the fat you want to. Comparing this to a high intensity interval workout where the primary fuel is glycogen the body will still not use as much fat. With a high intense interval workout the body uses both glycogen and fat for fuel but the big benefit is afterwards the body uses fat as fuel to help replenish the oxygen consumed (EPOC). Sometimes this can take up to 36 hours depending on the intensity. Also, the resting metabolic rate is raised thus consuming more calories (fat) when resting. So why was the fat burning zone so popular? It was a great way to make money. People loved to hear that they could work out in the fat burning zone with little effort and get results. It’s a good example of the echo chamber, people love to hear positive reinforcements of their bad habits. Books, videos, magazines, etc. where sold by the thousands making people a lot of money.
  • Work abs every day: Another myth. I’m not sure if this one is still popular today but there was a time where people would work their abs every day. Sit ups, leg raises, crunches. Maybe pushups is the new ‘abs every day’. If you are already aware that you need to let your muscles rest, recover after a good workout for up to 48 hours then why would abs, or chest muscles be any different? I don’t know either but people treat them differently. Just like you wouldn’t do legs every day, don’t do ab work, or pushups every day either. Work them hard one day then let them recovery over 48 hours.
  • Protein after a workout: This is still very common. People have a tough work out, maybe an hour long, or longer. Lots of sweat, lots of work. The body is exhausted. Then, they go and down a protein shake. Believe it or not you are not doing yourself any favours, in fact you are denying your body what it needs: carbs. Most of us have only about 60 minutes of fuel in the form of glucose and glycogen in our body. This is when we are in a state where we are fully fueled, the gas tank is full. Most of us aren’t even at that state when we show up to exercise, we are already running a deficit. So why is this a problem? When you have depleted your fuel, your glycogen stores, you need to replenish them. Glucose and glycogen (the stored glucose) is needed for everything your body does: the brain and other organs functioning, walking, talking, everything including digesting food. If your body doesn’t have the glucose it needs it goes to the glycogen stores and if that is empty because you have just used it all up exercising it will then metabolize muscle tissue into glucose to fulfill it’s needs. So your body is now consuming the muscle tissue you worked so hard to build. It’s awful. So what do you do? After a tough workout consume carbs. Apples, oranges, bananas, berries or anything that is whole foods and high in carbs. I like to have a shake consisting of a banana, a cup of frozen berries (blueberries, strawberries, black berries are great), some unsweetened Almond milk, and some spinach. This gives me both the carbs my body needs to replenish my glucose deficit and also gives me protein the body needs to start the recovery process. An ideal ratio of carbs to protein is 4:1. Later, about 90 minutes I can then have a meal that is more protein focused to also help the body start the healing process. But, if you follow a whole foods plant based diet then you really not worry about this at all as you will be getting the correct ratio of carbs, proteins, fats and importantly fiber.
  • You need lots of protein: This is probably the largest myth out there. I’m not going to write too much as I already have an article on this. It comes down to money. The protein supplement industry is a multi billion dollar industry and it’s growing. Hard on our body especially when animal based, too much protein can damage the kidneys, can speed up the aging of cells and basically it is not needed. Your money can be used for better purposes then buying protein supplements. What the message should be is fiber. The lack of fiber in people’s diet is evident in the increase of cancers: colon cancer, prostrate cancer and other sicknesses. Fiber is used by the body to flush out the excess hormones and toxins we have in our body. Without enough fiber, the toxins and hormones stay in the blood and are not removed. We can do a lot in our lives to avoid toxins but we cannot get away from them. Eat any processed foods lately? What about the things you put on your body like shampoos, toothpaste, deodorant and so on. Driving, walking, just being outside we breathe in toxins. It’s really unavoidable. But having a diet low in fiber is not unavoidable. Increasing fiber will help the body in removing these toxins and hopefully help in preventing disease.

Finally

Those are only a few. If you are serious about your health and wellness it may make sense to challenge the things you do, to seek out more qualified information. There is a lot of information out there, a lot of ‘bro science’ which to me again is perpetuating the echo chamber. A good example is the JRE, the Joe Rogan Experience Podcast. Don’t get me wrong, I like Joe especially when it comes to Martial Arts as I don’t think there is a better colour commentator out there. But, when it comes to perpetuating misinformation I don’t think anyone reins greater than Joe. Too many times he has had guest on his show promoting Keto diet, Carnivore diet, low carb diet, carbs are bad, veganism unless done absolutely correctly will cause you health issues (veganism is more than just what you eat but yes, a ‘vegan’ diet should be done correctly but why is it always said veganism has to be done right where as a non vegan diet doesn’t?) His guests on his show spew out ‘facts’ from industry funded studies and no one challenges it. Thus more people end up harming their body, sometimes the effects not known until 20 years later and no one the wiser.

But I digress. Getting the results you want isn’t that hard, really. It takes a bit of work initially to find good sources with reliable, accurate information but once you do, it gets even easier. Book mark those sites and go back to see what else you can learn from them. After all, the choices you make are the choices you live with.

Yours in health,

Darryl

 

Oh yeah Alright

Feels good inside

For the last maybe 5 years, or maybe longer than that a new term arose, superfoods. What does that mean, superfoods. Does it make you superhuman? Probably not. Personally I think the term gets overused and also I think there is the potential for damage in that just like vitamins people will consume superfoods in place of foods they should be consuming on a daily basis.

plant based foods
Plant based foods

First and foremost everyone should be eating a whole foods plant based diet. Not sure what that is? It’s not being vegan for one thing. Veganism is a moral position that has much more to do with the foods consumed. It includes this but also reaches beyond to what you put on your body be it hygiene products, clothing, make up, etc. It can also extend to activities such as not patronizing zoo’s or circuses or other places animals are exploited for our entertainment. If you want to find out more about a whole foods plant based diet I suggest you start with reading the China Study or another option is to watch Fork over Knives.

Back to my point, consuming a whole foods plant based diet should give you all the nutrients you need.

But, if you are looking to increase certain nutrients, not replace eating well then below I’ve listed some foods you might want to add into your daily eating.

What

Chia seeds: Rich in Omega-3 fatty acids, protein fiber, calcium, magnesium, iron, zinc and antioxidants. Easy to use. I recommend grinding the seeds first as this is easier for your body to digest. Add a tablespoon to a smoothie or shake, to a salad, or a sauce. You can add it to almost anything.

Flaxseed: Also high in Omega-3 fatty acids. Also high in lignans (a powerful antioxidant) and fiber, can be used to improve digestive health. Just like Chia seeds, you can grind up your flax seed and use it the same way; shakes, etc.

Spirulina: Once called ‘the best food for the future‘ by the United Nations World Food Conference. Extremely digestible and contains every natural known antioxidant a healthy body could need. Rich in vitamins, reported to correct anemia, reduce radioactive damage and lower cholesterol. Some studies have shown that because of it’s high anitoxidant properties athletic endurance becomes enhanced significantly increasing the time it took people to become fatigued. Do your homework when buying spirulina. It’s an organism that grows in both fresh and salt water so be sure you are not buying it from a source that has grown it in heavy metal dense water or radio active water.

Hemp Seeds: Also known as hemp hearts. Also rich in Omega-3 fatty acids but also a great source of protein. 3 tablespoons provide 16 grams of protein! That’s huge! Let’s look at the following example: Women usually need 1,600 to 2,400 calories a day. Your protein consumption should be about 10 – 15% of total calories.  Let’s use 2,000 calories as an example, and we’ll also use 15%. 15% of 2,000 = 300 calories. There are 4 calories per gram of protein so 16 grams X 4 = 64 calories or 21% of your daily need! Quiet a bit from a small amount. Lastly, you are probably thinking that my numbers for protein requirements is quiet low. It is by what everyone else is telling you or you have been hearing. If you follow the recommendations that are communicated by the industries that are funded by the industries that sell protein – fitness industry, food industry, the dietitians industry, etc. of course they want you to spend your money on protein powders and supplements – processed protein.

If you follow a whole foods plant based diet you will be get all the protein you need. More on that in another post

Oats: When eating oats be sure to get the steel cut, lesser processed oats. Again, a whole foods plant based diet should minimize as much as possible processed foods. Why do I look at Oats as a superfood? High in complex carbs, fiber, maganese, magnesium, copper, iron, zinc, B vitamins, and more. A half cup of oats contain 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber. A very nutrient dense food. Oats also have  soluble fiber called Beta-Glucan. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut giving you that satiated feeling helping to prevent unnecessary snacking.

Finally

I’m sure I could have added more things, things such as Tumeric, Garlic, Ginger, etc. all good things. Sometimes I find when coming across lists like these you get overwhelmed in the things you need to eat and then you just give up. I hope my list is simple and something else about my list is it also promotes an easy way to get Omega-3 (DHA) into your diet daily without having to consume pills and without having to consume animal products.

Yours in health,

Darryl

Two Sides of the Coin

What will your day be like?

Heads

Sunday, my run was awesome. Probably the best run since I’ve gotten back to running. Sundays are my days for my long run trying to increase mileage and of course duration. I woke up early, trying to do that more frequently and made myself some steel cut oats with mixed fruits. This is also working out well as I’m finding eating this is helping in providing that energy needed for the first bit of the run.

My long run this Sunday was 2 hours in duration. Started the run feeling really good almost like it was effortless. 45 minutes in I consumed my first gel pack – still feeling good. 90 minutes in, keeping my pace and consuming water with electrolytes every 20 minutes and have my second gel pack. I tell myself 30 minutes more but I’m not doing it in a reassuring way, not saying it in a manner of ‘Come on, you can do this, only 30 minutes left!’ more just for information to gauge when I should take my next drink. I’m at an hour and 55 minutes and I feel great! I’m thinking do I keep running? Maybe I can hit 2.5 hours but I real back the enthusiasm and remind myself that I’m not even a month into this and I don’t want to injure myself. Doing what I planned to do is enough. I’m trying to be smarter with my training. These long runs are to get the body and the mind used to the constant repetition that comes with running, strengthening the tendons, the muscles, ligaments and so on. I know I made the right choice Monday when I could feel the tightness in my hip flexors. Next Sunday.

But I felt so strong and relaxed I know I could have continued.

Tails

Then there’s today. I didn’t sleep well, woke up 90 minutes before I usually do. Might have been the wind crashing into the window as the winter has turned nasty this last day. I got up feeling alright, cleared my drive way and headed off to work. A couple hours into work I started to feel tired, yawning a lot and feeling somewhat lifeless. Stress started to weigh on me too. I have a hard time  separating stress from what I need to accomplish. I find it can take away what motivates me and it gets flipped, reversed and I then have to fight with my mind to do what I have planned to do.

I went down to the gym telling myself that I have to do this. My fast runs, interval runs through the week are what helps me when I have my slow run on Sundays. I have to tell myself if I’m going to run that marathon I have to do this. But it’s tough. My enemy brain is working overtime to have me turn around and head back up to my desk. ‘Skip today’, ‘You’re tired’, ‘You’ll never do this anyway’, ‘What does it matter?’, ‘Just quit’.

Yeah, those and other things is what my enemy mind tells me. I’m sure you are probably the same, we all have that enemy mind in us. The mind that knows what to tell us to get us to quit doing the things that are good for us, flips the switch so we start doing the things that destroy us slowly or destroy us in a minute. I fought with that voice today and I’m not going to say I won. I’m not going to be that arrogant or cocky. I did do what I set out to do – I did my interval running and got cleaned up and went back to work. Done.

Heads/Tails

Am I stronger today for this? I really don’t know. I think all someone can do is handle each day as it comes. I know I’m not always going to come out of it the way I did today. I don’t think that is a realistic way to look at it.

I do know my enemy mind will always be there tempting me to fail again. Not every day. It’s kind of like that neighbor that for the most part is quiet but some days…

Yours in health,

Darryl

 

first

Don’t waste it

I was reminded by a few people over the holidays that I’m not big on new years resolutions. It’s true. And it wasn’t until I really thought about it that I realized I’m not a fan because typically new years resolutions don’t last. I read recently that only 8% to as high as 20% of resolutions end up being successful. Not really good numbers. But, what are the changes that people resolved to follow through with? How many of those were to quit smoking, drinking, cutting out junk food? If these are things you do on a regular basis, habits, than the difficulty in following through on them is much higher compared to things such as I’m going to walk for an hour once a week.

Major changes in life style can be hard to accomplish. I think it comes down to the want. How bad do you want it. Do you really want this change. That can help out a lot. I think that’s why people in general are more successful when they are guided along and goals are set for them. Let’s take stretching as an example. I promise to myself to stretch after every workout. Not may people do that. But lets say your workout takes place in an instructor led class. If you are forced to stretch because the instructor includes in it the program than you are almost guaranteed a 100% success rate. But not all of our goals can be addressed this way. So what do we do.

Force the issue

Can you sign up for an event that if you don’t follow through with your goal you will fail or be forced to drop out? If you have read my last couple of posts you see that I have registered for my first marathon. So I know when those days come where motivation is thin (those days will come) I have that reminder, that commitment to follow through on the event.

Letting friends know can have it’s benefits. I bolded the word friends because I want to emphasize that it should be true friends, people that you can count on for support when you have those moments where you feel like you are going to slip. A good friend can help you get past that hump and back onto track. Motivation can also be fear of failure or wanting to prove others wrong. So you can use those people who aren’t really friends too by telling yourself that they will not win, they will not see you fail. For some people this can be a huge motivator. I’m leaning on this a bit myself because I have a point to make that you can do incredible things living on a whole foods plant based diet. Part of my motivation is to prove those people wrong, be a voice for the silent, I already know there are doubters out there and I’m looking forward to crossing that finish line.

Another motivator can be to put yourself in positive role model role. Can your resolution be used to motivate others or be used to show the benefits of doing this? We need good, positive role models out there and you may not realize it but you probably have a large influence in the lives of people you know. Be it that you are around certain people every week or you have a tight bond because they are family can result in a much larger impact. You have more of an influence on these people than some instagram influencer. Hopefully.

You

Why is it you want to do this? Feeling fat, or maybe you are fat? Is there a time where you are at your worst because of this? Then do what you can to remember those things. Put on the clothes that don’t fit any longer. Take pictures of what you look in clothes and what you look like in underwear. Don’t like doing this? Don’t like the fact that you no longer look like what you want? Good! This is your motivation! Use this when you struggle to make the change and keep working on it.

Is there a video you can play that gets you pumped, gets you energized and reminds you of what’s possible? I have one. Watch this if you want some motivation when things get tough. It doesn’t even have to be relative to what you are doing. Two people who could have easily given up on life but decided not to and faced the challenges realizing growth comes from struggle.

It’s up to you. Your destiny, your success lies with you and only you. It’s true! Don’t let the evil part of your mind tell you different. And it will.

All of us have the ability to be what we want to be. You just have to cut out the bullshit and do it. The video above could have easily ended up different, it could have been a whole different story. Write your story the way you want to.

Yours in health,

Darryl